Alphi's Annoying Me

by ReV R.

1 athletes joined

Program Description

Built momentum one there is none

Program Overview

Level
Beginner
Goal
Bodyweight Fitness, Muscle & Sculpting, Bodybuilding
Equipment
At Home
Program Length
8 weeks
Time Per Workout
40 minutes
Created
Jun 08, 2025 10:35
Last Edited
Jun 08, 2025 10:38

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4.8 Stars with 10, 000+ Ratings

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

Day 1

1

Walking Calf Raise

4

15 reps

-

2

Side Plank

3

20 reps

-

3

Lunge (Bodyweight)

4

15 reps

-

4

90/90 Hip Flow

4

12 reps

-

5

Elevated Pigeon Stretch

1

2 mins

-

6

Couch Stretch with Reachovers

1

2 reps

-

7

World's Greatest Stretch

1

2 mins

-

Day 1

1

Push Up (Incline)

4

10 reps

-

2

Jump Squat

2

2

15 reps

18 reps

-

-

3

Wall Sit

1

1

1

30-

35-

40-

-

-

-

4

Dips Between Chairs

1

3

15 reps

12 reps

-

-

5

Bicycle Crunch

4

20 reps

-

6

World's Greatest Stretch

1

2 mins

-

Day 1

1

Side Plank

3

20 reps

-

2

Bear Crawl

1

1

1

8 reps

7 reps

6 reps

-

-

-

3

Inch Worm + Push Up

3

5 reps

-

4

Push Up

3

6 reps

-

5

World's Greatest Stretch

1

1 mins

-

6

Elevated Pigeon Stretch

1

1 mins

-

7

Couch Stretch with Reachovers

1

1 reps

-

Day 1

1

Side Plank

3

20 reps

-

2

Bear Crawl

1

1

1

8 reps

7 reps

6 reps

-

-

-

3

Inch Worm + Push Up

3

5 reps

-

4

Push Up

3

6 reps

-

5

World's Greatest Stretch

1

1 mins

-

6

Elevated Pigeon Stretch

1

1 mins

-

7

Couch Stretch with Reachovers

1

1 reps

-

Day 1

1

Side Plank

3

20 reps

-

2

Bear Crawl

1

1

1

8 reps

7 reps

6 reps

-

-

-

3

Inch Worm + Push Up

3

5 reps

-

4

Push Up

3

6 reps

-

5

World's Greatest Stretch

1

1 mins

-

6

Elevated Pigeon Stretch

1

1 mins

-

7

Couch Stretch with Reachovers

1

1 reps

-

Day 1

1

Side Plank

3

20 reps

-

2

Bear Crawl

1

1

1

8 reps

7 reps

6 reps

-

-

-

3

Inch Worm + Push Up

3

5 reps

-

4

Push Up

3

6 reps

-

5

World's Greatest Stretch

1

1 mins

-

6

Elevated Pigeon Stretch

1

1 mins

-

7

Couch Stretch with Reachovers

1

1 reps

-

Day 1

1

Side Plank

3

20 reps

-

2

Bear Crawl

1

1

1

8 reps

7 reps

6 reps

-

-

-

3

Inch Worm + Push Up

3

5 reps

-

4

Push Up

3

6 reps

-

5

World's Greatest Stretch

1

1 mins

-

6

Elevated Pigeon Stretch

1

1 mins

-

7

Couch Stretch with Reachovers

1

1 reps

-

Day 1

1

Side Plank

3

20 reps

-

2

Bear Crawl

1

1

1

8 reps

7 reps

6 reps

-

-

-

3

Inch Worm + Push Up

3

5 reps

-

4

Push Up

3

6 reps

-

5

World's Greatest Stretch

1

1 mins

-

6

Elevated Pigeon Stretch

1

1 mins

-

7

Couch Stretch with Reachovers

1

1 reps

-

Day 2

1

Walking Lunge

4

12 reps

-

2

Cossack Squat (Bodyweight)

4

10 reps

-

3

Tricep Dip (Bodyweight)

4

15 reps

-

4

Oblique Crunch

4

10 reps

-

Day 2

1

Mountain Climber

3

25 reps

-

2

Alternating Lunge with Rotation

3

12 reps

-

3

Hip Bridge March

3

15 reps

-

4

Plank to Push Up

3

10 reps

-

5

1/2 Kneeling Adductor Rock Back

1

-2 mins

-

Day 3

1

Supine Spinal Twist Stretch

1

1 mins

-

2

Dead Bug

3

15 reps

-

3

Plank

2

2

2 mins

1 mins

-

-

4

Burpee (No Push Up)

4

15 reps

-

5

Skater Hop

4

16 reps

-

6

Bulgarian Split Squat (Bodyweight)

4

20 reps

-

Day 3

1

Butt Kicks

1

1 mins

-

2

Squat (Bodyweight)

4

25 reps

-

3

Lateral Shuffle

4

15 reps

-

4

Plank

4

1 mins

-

5

Sit Up

4

15 reps

-

6

Narrow Push Up

2

2

10 reps

8 reps

-

-

7

Bicycle Crunch

4

20 reps

-

Day 2

1

Walking Lunge

4 Sets

12 Reps

-

2

Cossack Squat (Bodyweight)

4 Sets

10 Reps

-

3

Tricep Dip (Bodyweight)

4 Sets

15 Reps

-

4

Oblique Crunch

4 Sets

10 Reps

-

Day 1

1

Walking Calf Raise

4 Sets

15 Reps

-

2

Side Plank

3 Sets

20 Reps

-

3

Lunge (Bodyweight)

4 Sets

15 Reps

-

4

90/90 Hip Flow

4 Sets

12 Reps

-

5

Elevated Pigeon Stretch

1 Set

2 mins

-

6

Couch Stretch with Reachovers

1 Set

2 Reps

-

7

World's Greatest Stretch

1 Set

2 mins

-

Day 3

1

Supine Spinal Twist Stretch

1 Set

1 mins

-

2

Dead Bug

3 Sets

15 Reps

-

3

Plank

2 Sets

2 Sets

2 mins

1 mins

-

-

4

Burpee (No Push Up)

4 Sets

15 Reps

-

5

Skater Hop

4 Sets

16 Reps

-

6

Bulgarian Split Squat (Bodyweight)

4 Sets

20 Reps

-